Main Site Treat

6
Dec

Main Site Treat

Row 1,000 meters
30 Dips
30 Power Cleans
30 HSPU (45 HR pushups)
30 Power Snatches
30 Burpees
30 Pull-ups
30 Thrusters

*Weight for all movements is 75/55#/50% snatch

Katie with a grin on

Katie with a grin on

12 Responses

  1. Lab

    Front squat x3
    85 115 135 145 155 165

    Jerk up to 140# F145

    500m Row………1:48.8 !!!!!!!!!!!!

    Sorry for the explitives post row but I honestly never thought I’d see a trophy case row in my lifetime. It was also a 5.3 sec PR. Thanks for having me do many thousands of meters of rowing in the recent past Kevin 🙂 looking at 500m seemed like a breeze compared to 3000 which made keeping the ridiculous pace a little easier.

    Happy weekend!

  2. Kevin

    Front Squats x3
    135-185-205-225-245

    Row 1,000 meters
    30 Ring Dips
    30 Power Cleans
    45 HR pushups
    30 Power Snatches
    30 Burpees
    30 Pull-ups
    30 Thrusters
    *all at 75#

    27:26

    Draggin’ ass this morning. R&R for the rest of the weekend.

    Thanks for the drive home Vanessa.

  3. Lab
    Mobility
    Handstands
    DU practice (thanks for the tips Kevin)
    Push jerk focus in getting under fast
    3×35-55-65-70-70-70#
    Scapular pull up holds with knees up
    5x10sec holds

    Row relay with Kim and Kevin!
    WOD
    Row 1,000 meters
    30 Dips (paralettes)
    30 Power Cleans 35# (50% snatch)
    30 HSPU (45 HR pushups)
    30 Power Snatches
    30 Burpees
    30 Pull-ups (ring rows)
    30 Thrusters
    Time: 20:01

    That was hard… But so good 🙂

  4. Kimmy

    1500m row relay with Vanessa and Kevin.

    WOD
    Row 1,000 meters
    30 Dips (paralettes)
    30 Hang Power Cleans 55#
    30 HSPU (45 HR pushups)
    30 Hang Power Snatches 55#
    30 Push ups
    30 Pull-ups (ring rows)
    30 Push Press ( most ended up strict press) 55#
    Time- 24:09

  5. Jen C

    Mob + Wup x 1 (10 rep of each movement in the WOD)
    Group Wup – relay row with Dom and Remi 🙂

    WOD:
    Row 1000m
    30 Dips (paralettes)
    30 Power Cleans (25lbs – 50% of 1 rep max for snatch with is 55lbs) – these felt light today
    30 HSPU (ab mat)
    30 Power snatch
    30 Burpees
    30 Pullups (kipped)
    30 Thrusters

    Time = 18:12

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